What is magnesium and what is it for?

Understand what magnesium is for, its benefits and in which situations supplementation is recommended.

One of the most present minerals in the body is magnesiumwhich exists in abundance in the human body and plays a fundamental role in the functioning of various activities carried out in our metabolism.

This electrolyte is found in several foods and contributes to the presence of magnesium in the body at healthy levels. However, in some situations, healthcare providers may recommend mineral supplementation.

• Read also: Electrolytes: what they are and why it is necessary to replenish them daily

In general, there are no restrictions on the consumption of magnesium and it must be present in the consumption of children, young people, adults, pregnant and breastfeeding women, in quantities adequate for each age group and organism. However, you must be careful about excess magnesium, which can be toxic if taken in excessive quantities.

What is magnesium?

Magnesium is an electrolyte, that is, a type of mineral present in our body, being one of the most abundant, behind only calcium, sodium and potassium. Magnesium is present in proteins and bones, half of the body’s magnesium is found in the bone structure, important for its support.

The human body is estimated to contain 20 to 28 grams of magnesium, mostly in the skeleton and muscles. The amount considered normal for magnesium consumption is established between 310 and 420 milligrams per day.

Additionally, the mineral is related to approximately 300 metabolic and biochemical reactions in the body. Therefore, it serves a variety of bodily activities and brings numerous health benefits.

What is magnesium used for?

Magnesium plays an important role in the bone structure of the body, as it is present in bones. In this way it plays a role in the formation of teeth and bones.

Furthermore, it is linked to muscle functions, contributing to the functioning of muscles and nerves. The good functioning of the cardiovascular system also occurs through the supply of magnesium, since the mineral has properties that help regulate blood sugar levels and blood pressure.

Finally, magnesium is also involved in the metabolisation of other minerals, such as calcium and potassium, and in the functioning of enzymes that require magnesium for energy when carrying out their metabolic activities.

Some medicines also use the mineral as magnesium hydroxide, popularly known as milk of magnesia. This substance is present in laxatives, as it stimulates the gastrointestinal tract, and also in antacids, as it helps to neutralize stomach acid.

A magnesium deficiency, when consumption is less than 300 to 300 milligrams per day, can cause symptoms such as nausea, loss of appetite, excessive fatigue, muscle cramps and numbness of the skin. In more serious cases, deficiency of the mineral can cause convulsions and changes in the heartbeat.

• Read also: 5 common drugs that affect heart health

What are the benefits of magnesium?

Among the main benefits of magnesium for the body we remember:

• Aids physical performance, as the mineral works to relax and contract muscles, with the potential to help increase strength and endurance;
• Prevent diseases such as osteoporosis, as it contributes to the activity of bone cells and the regulation of calcium and vitamin D in the body;
• Reduce the risk of heart disease and hypertension, thanks to the action of magnesium on blood vessels and its anti-inflammatory properties;
• Reduce headaches and migraines, as their presence in the bloodstream also contributes to circulation in the skull;
• Contribute to the treatment of diabetes, since the substance is related to the metabolization of glucose and the production of insulin;
• Improve the quality of sleep, especially in situations where there is a deregulation of enzymes and substances important for the body’s rest;
• Fight heartburn and indigestion problems, especially when the substance is in the form of magnesium hydroxide.

Who can take magnesium?

In general there are no restrictions on the consumption of magnesium, which can be absorbed by the body every day. The amounts needed for daily mineral intake increase over time, depending on age.

While children aged 0 to 6 months should consume up to 30 mg of magnesium per day, the amount for adults aged 19 years and older is set at 310 mg to 420 mg. Furthermore, during periods of pregnancy and breastfeeding, a greater consumption of magnesium is recommended, with quantities between 310 mg and 400 mg.

Magnesium can be obtained conventionally through nutrition, especially through the consumption of vegetables, meat, dairy products and also through hydration with water, as well as isotonic drinks.

• Read also: 10 foods rich in magnesium to improve muscle health

Supplementation is recommended only in specific situations, when the body is unable to obtain the necessary amount of magnesium. This can occur, for example, in the case of diseases such as cancer.

The recommendation of magnesium supplements should be made by a doctor, based on each diagnosis.

What are the contraindications to consuming magnesium?

In general there are no contraindications to the consumption of magnesium. However, if consumed in excess, magnesium can become toxic and cause symptoms such as vomiting, nausea, diarrhea and abnormal heartbeat.

Furthermore, high doses of the mineral can be harmful to those with circulatory or kidney problems, who can accumulate magnesium in the blood.

If you want more advice on health, well-being, healthy eating and much more, follow the Terra Você website!

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.